Potassium is an important mineral that promotes heart health. On average, an adult over the age of 18 requires 4700mg of potassium per day to help maintain a healthy blood pressure, and reduce their risk of developing kidney stones and decreasing bone mass. While bananas are often the first thing that comes to mind when one thinks of potassium-rich food, there are many tasty options that have just as much, if not more.
Delicious Potassium Rich Foods
- Skin-On Baked Potato, (Medium), 925mg
- Baked Beans, (3÷4 cup), 550mg
- Baked Sweet Potato, (Medium), 542mg
- Avocado, (1÷2), 500mg
- Yogurt, (3÷4 cup), 435mg
- Tomato Purée, (1÷2 cup), 426mg
- Banana, (Medium), 420mg
- Raw Kale, (1 cup), 329mg
- Pumpkin Seeds, (2 tbsp), 260mg
- Orange Juice, (1÷2 cup), 224mg
Signs of Potassium Deficiency
Being deficient in potassium can cause an increase in the risk of cardiovascular disease and stroke, both of which are some of the top causes of death in Canada. Signs of low potassium include high blood pressure, higher chance of kidney stones, and a loss of bone or muscle tissue, along with an increased sensitivity to salt. While a moderate deficiency is common among the Canadian population, severe potassium deficiencies are uncommon. Symptoms of a severe potassium deficiency include muscle weakness, changes in blood sugar, and an irregular heartbeat.
Knowing what foods contain essential nutrients and minerals, and how to eat properly for your lifestyle is an essential skill that takes time to learn. Taking one of the online nutrition programs available through the Edison Institute of Nutrition will provide you with this knowledge, as well as a host of other information that will allow you to live a healthier lifestyle and share that information with others.
The Edison Institute of Nutrition is highly recognized for its nutrition courses in Canada, and offers distance learning programs. Individuals can sign up for nutrition courses that cover a variety of topics including:
- Achieving a better state of health
- Gaining knowledge about holistic nutrition
- Becoming a holistic nutrition resource for others
- Pursuing professional certification in holistic nutrition
For further information about our programs such as our Introductory Program and our Diploma in Holistic Nutrition, call the Edison Institute of Nutrition today at or contact us to speak with one of our educational advisors.
Also Read: 15 Foods to avoid with High Blood Pressure
